34 Easy & Healthy Meal Prep Recipes You’ll Love
Are you looking for healthy meal prep ideas that don’t taste bland or feel like a chore to make? These recipes are quick, simple, flavorful, and, honestly, something you’ll want to eat all week.
Let’s be real, meal prepping sounds amazing in theory, but can sometimes be just a fridge full of sad containers that you don’t even want to look at.
I have been there, eating dry chicken and plain rice, asking myself why I even tried.
But here is the thing: meal prep does not have to feel like a long, dreadful shift.
With the right meals, it can save time, stress, and money, all while eating food you actually want!
I have rounded up the best healthy meal prep ideas that are very easy to make and fantastic for busy people who still want good food.
Get ready for cozy soups, high-protein bowls, salads that won‘t be wilting by Wednesday, and one-pan meals that practically make themselves.
So, grab your meal prep containers (or honestly, any container with a lid) because these recipes are going to make your week much easier and absolutely delicious
1. Crispy Air Fryer Firecracker Chicken and Rice Bowls
You’ll get sweet heat packed with great flavor, but you will not deep fry, so you’re getting a lighter meal, but one that will still be satisfying overall.
They reheat well throughout the week, which is great for meal prep, especially if you don’t want to have something soggy after a day or two in the refrigerator.
Get the recipe via Diana’s Delish Dishes
2. Chipotle Chicken and Rice Bowls
You will get smoky chipotle flavor, which is fun and makes things interesting, so you are not bored by Wednesday.
You could always swap the rice for cauliflower rice, if you want something lighter, but still filling, like quinoa.
Get the recipe via Diana’s Delish Dishes
3. Broccoli Pesto Quinoa Salad
This salad feels so fresh and bright, and it stays crunchy, which is amazing for salads you plan to store in the fridge for more than a day or two.
The nice flavorful basil and walnut pesto make it so flavorful, you don‘t even know there are veggies in there.
Get the recipe via Love & Lemons
4. Moroccan Instant Pot Lentils
These lentils give off a warmth of the spices, so they feel like huge warm hugs, but still healthy, filling and fiber-packed.
You can also cook them really fast in the instant pot, so they are easy to prep ahead for you and they freeze well for a bulk batch.
Get the recipe via Sweet Peas & Saffron
5. Shrimp Taco Bowls
This is the taco flavor you‘ve been wanting without the mess of fidgeting around and making everything last minute.
Shrimp itself just cooks fast, so this is really nice and convenient if you’re in a super busy week but still want a lighter meal with a fun twist.
Get the recipe via Gimme Delicious
6. Honey Chipotle Chicken and Rice Bowls
Each bite will get you a perfect smoky, sweet and spicy bite experience of flavor and it stores well without drying out.
You can also throw in more vegetables like corn or peppers into the bowl to make it more filling and colorful.
Get the recipe via Diana’s Delish Dishes
7. Peanut Yum Yum Chicken and Rice Bowls
Say goodbye to boring meal prep! This creamy peanut sauce is full of protein and that will fill you up before your new workday, for fun.
You could also swap the chicken meat for tofu for another nice vegetarian option and you will still get great flavor.
Get the recipe via Diana’s Delish Dishes
8. Asian Glazed Chicken Thighs and Rice Bowls
Chicken thighs are juicy all week long, which is nice because you will tend to reheat them for most meal prep meals.
The glaze is both sweet and savory and keeps it from getting boring by the time you get to Thursday.
9. Miso Chicken Noodle Bowls
These bowls give you a cozy soup vibe you are going for but aren’t heavy.
The depth of flavor from the miso is great because besides seasoning with salt or pepper, you barely have to add anything at all. It’s even great to grab and go.
Get the recipe via Diana’s Delish Dishes
10. Lemon Chicken and Potatoes
This dish tastes both fresh and comforting, and with the potatoes, is also very satisfying for lunch or dinner.
It‘s a simple one-bowl prep that you don‘t have to think too much about. Get the Recipe
11. Chicken Burrito Bowls
These bowls are incredibly tasty since they provide lots of protein, vegetables, and flavor, and hold up so well in the fridge. You can sub beans, or sub the rice for cauliflower rice to make these bowls even heartier.
Get the recipe via Elizabeth Rider
12. Sheet Pan Tilapia and Veggies
You don‘t even have to think about prepping this one! This is one of those easy meal sheet pan meals where the oven does the work and you end up with a simple lunch option that is light and satisfying.
The tilapia fish stays flaky, and the veggies roast soft but still have some body, making it a really good option for meal prep.
Get the recipe via Gimme Delicious
13. Vegan Meal Prep Bowls
These bowls are all plant-based and very wholesome without feeling skimpy, and are also colorful.
Another option if you want something nutritious that doesn‘t require reheating. Get the Recipe
Get the recipe via The Almond Eater
14. Salsa Chicken
The salsa chicken only takes a few ingredients but turns into juicy delicious chicken that you can eat in bowls, wraps, and salads for days afterwards.
A money saving way to meal prep for a week and every time you heat it up, it is still all exciting to eat.
Get the recipe via Budget Bytes
15. Roasted Sausage, Veggies, and Quinoa
Great option for meal prep if you seek little cooking prep with these roasting together! The quinoa makes a nice filling base too.
Get the recipe via Gimme Delicious
16. Honey Garlic Jerk Chicken Skewers
These are quick and the little sweet heat makes them slightly addicting and easy to pair with rice, salad, or grilled veggies.
Tons of flavor, not a complicated marinade, and a great health meal because of the great (and easy) marinade!
Get the recipe via Diana’s Delish Dishes
17. Mongolian Beef Bowls with Broccoli
Heated like takeout but lighter and not greasy version of your fav! Mongolian beef is so rich and savory, you can keep getting big bites of yummy flavor all week if you wanted!
Get the recipe via Diana’s Delish Dishes
18. Sheet Pan Chicken Tinga Bowls
This chicken tinga has so much smoky, saucy flavor and everything cooks on one sheet pan, super easy clean up! It‘s perfect for tacos, bowls, and you can even finish it in lettuce wraps.
Get the recipe via Pinch of Yum
19. Gochujang Chicken Vermicelli Bowls
These have a nice kick from the gochujang that really stays fresh with the vermicelli noodles and the crisp veggies! A lighter but still filling meal option when you want something a little different!
20. Thai Chicken Lunch Bowls
So full of flavor from the peanut lime sauce and they stay super delicious even for a few days in the fridge!
A great balance of protein, veggies, and healthy fats to keep you feeling so full and satisfied!
Get the recipe via Sweet Peas & Saffron
21. Chicken Burrito Bowls
These burrito bowls are great for times when you want something hearty but still feel like you are eating healthier.
The chicken, veggies, and rice all hold up great in the fridge, so nothing gets mushy. It‘s one of those dishes you can eat on day three that tastes just as good as fresh.
Get the recipe via Gimme Delicious
22. Teriyaki Chicken
This teriyaki chicken has the sweet and salty flavor that makes meal prepping way less boring.
The sauce holds to the chicken so nicely, and reheats great without being dry.
A quick dish that you can pair with rice or steamed vegetables, simple but so good.
Get the recipe via Feel Good Foodie
23. Shrimp Teriyaki Zucchini Noodles
These shrimp teriyaki zoodles are great if you want something lighter but still flavorful.
The shrimp cooks fast, the sauce is tasty, and the zoodles are fun and flavorful. These are great if you want something less.
The vegetables stay crunchy, while the sauce ensures that everything sticks together for a nice mouthful.
It‘s the perfect option when you want something satisfying but also really healthy at the same time.
Get the recipe via Gimme Delicious
24. Egg Fried Rice
During busy weeks you need this fried rice down for you because it reheats without becoming mushy.
It is packed with protein and veggies, so it is filling without feeling disgusting and heavy. You can add chicken, tofu, or shrimp for even more protein.
Get the recipe via Sweet Peas & Saffron
25. Easy Beef Stir Fry
A beef stir fry that is quick & ready in no time, filling, pretty healthy, and take out flavor without the grease.
The vegetables retain their crunch, while the sauce provides a nice coating for a good bite.
It is a great meal option when you want something a little comfort food–ish but still can fit into healthy eating.
Get the recipe via Clean Food Crush
26. Chipotle Meatballs
These chipotle meatballs are smoky, tender, and packed with flavor. These meatballs can also be easily portioned for lunch and pair well with rice, quinoa, or even roasted vegetables.
These meatballs are perfect for someone who likes a little action in their meal prep.
Get the recipe via Practical Meal Prep
27. Sticky Korean Fried Chicken and Rice Bowls
If you are looking for something bold and satisfying, but still easy to prep ahead, this is dish for you.
The chicken is coated in a sticky, sweet, and slightly spicy sauce that reheats fabulously.
Combined with rice and veggies, it‘s the kind of dish you‘ll look forward to eating all week long.
Get the recipe via Diana’s Delish Dishes
28. Beef Lo Mein Meal Prep
This lo mein is a great way to satisfy that takeout craving, without sacrificing your budget or calories.
The noodles hold up great in the fridge and the veggies stay crisp-tender. Flavorful, filling, and really easy to make it your own.
29. Healthy Chicken Fajitas
The onions and peppers retain their softness without becoming mushy while the seasoned chicken remains juicy.
All you need to do is reheat the ingredients and serve it with either tortillas or rice for an easy, nutritious lunch!
Get the recipe via A Sweet Pea Chef
30. Easy Salmon Meal Prep Bowl
This salmon meal prep bowl is fresh, light, and a good choice if you want to break up the chicken-centric meal preparation.
The salmon flakes perfectly after reheating, and the vegetables help keep the meal light and fresh. It was a solid choice in case you’re trying to eat more seafood!
Get the recipe via Eating Bird Food
31. Pineapple BBQ Tofu Bowls (Vegan)
These bowls are perfectly sweet, smoky, and surprisingly filling! The pineapple provides a great, bright contrast, and the tofu caramelizes like a dream in the sauce.
This meal was really enjoyable and doesn‘t leave out anything as a vegan meal.
Get the recipe via Sweet Peas & Saffron
32. Honey Mustard Chicken
This honey mustard chicken has that sweet and tangy flavor that works. The chicken stays juicy for days, and is delicious on rice or vegetables.
This is the type of recipe that‘s simple enough but also one you‘ll keep coming back to.
Get the recipe via Feel Good Foodie
33. Honey Sriracha Glazed Meatballs
These meatballs hit the sweet and spicy mark perfectly and easily freeze in portions for lunches.
We really enjoyed these with rice or noodles, and the flavor was retained even after reheating. This is such a quick way to add excitement to meal prep!
Get the recipe via Eat Yourself Skinny
34. Skinny BBQ Chicken Mac & Cheese
While this feels indulgent to eat, it is actually a lighter option than a traditional mac and cheese.
The BBQ chicken gives this dish a nice smokey richness; this re–heated like a dream!
This is considered comfort food but still something that fits easily into a meal prep routine.
Get the recipe via Diana’s Delish Dishes
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